You ready to get lean?
For your next fitness assignment, you are to complete three of the following items:
#1. Do 30 x 1 minute sprints. This can be in the form of running, cycling, swimming, or any other cardio activity. How will this work? Let’s say you go out for a 3 mile run. During that run, you are to sprint for 1 minute running as hard as you can. When the minute is over, you walk for 2 minutes (to catch your breath) or resume your normal running pace. That counts as 1. Once you’ve recovered, you do it again, running for 1 minute as fast as you can. You can do this drill on a bike, on the elliptical, or on the stairmaster. It doesn’t have to be running but it has to be hard! The idea is to work at a high intenstiy for 1 minute, take a 2 minute break and then repeat. You have to complete 30-1 minute sprints by the end of the week.
#2. Eat 8 green meals. A green meal is a meal that includes vegetables and a lean protein. Fruit and beans are acceptable additions. Vegetables must be present for the meal to count. No other items can be present an hour before or after that meal. (Yes, I’m putting the hammer down.) Same restrictions apply: no grains, no cheese, nothing fried or breaded. Examples of acceptable meals would be an egg omelet with spinach, a salad with black beans, or mixed veggie medley with fish.
#3. Do 180 squat thrusts with a jump. Modification options in video.
#4. No eating after 10pm for 4 days. The days do not have to be consecutive. If you must eat or have a late work dinner or something, the meal must be a green meal. No exceptions. And unless dessert is made up of vegetables, you can’t have it if it’s after 10pm.
#5. 100 Deep Reverse Lunge with twist per leg. Modification options in video.
You must complete a minimum of three of the items listed. For advanced people, try to do more than three items. Also, don’t pick items that are easy for you. This is a challenge. Do something that will make you better!
Okay, people, which ones are you going to do?